Muscle Build Workout – 1 Month

Schedule
Mon Tues Wed Thur Fri Sat Sun
Day 1 Day 2 Day 3 Off Day 4 Day 1 Off
Day 2 Day 3 Day 4 Off Day 1 Day 2 Off
Day 3 Day 4 Day 1 Off Day 2 Day 3 Off
Day 4 Day 1 Day 2 Off Day 3 Day 4 Off

WEIGHT is 30 - 50% of your 1 rep max for all workouts.

Day 1 - Hamstrings/Quadriceps 4 sets each
Stiff leg deadlifts (10 reps)
Glute ham raises (failure)
Single leg curls (12 reps)
One leg barbell squats (12 reps)
Front squats (10 reps)
Leg press (12 reps)
Reverse deadlifts (12 reps)
Leg extensions (12 reps)


Day 2 - Back/Chest/Abdominals 4 sets each
Wide grip chins (failure)
Wide grip rows (12 reps)
Single dumbbell rows (12 reps)
Close grip seated rows (12 reps)
Flat dumbbell press (10 reps)
Incline machine press (12 reps)
Dips (12 reps)
Flat dumbbell flyes (12 reps)
Flat back curl-ups (15 reps)
Toes to the sky (10 reps)

Day 3 - Shoulders/Trapezius 3 Sets each execpt military press 4 sets
Seated military press (10 reps)
Standing dumbbell laterals (12 reps)
Bent dumbbell laterals (12 reps)
Dumbbell shrugs (10 reps)

Day 4 - Triceps/Biceps/Abdominals ALL 3 SETS EXCEPT SINGLE ARM PUSHDOWNS
Lying head cavers (10 reps)
Bench dips (12 reps)
Straight bar pushdowns (12 reps)
Single arm pushdowns (12 reps)
Barbell curl (10 reps)
Standing dumbbell curl (12 reps)
Hammer curls (12 reps)
Rope curls (12 reps)
Russian twists (15 reps)
Oblique raises (15 reps)



Strength Gain Workout – 6 Weeks

WEIGHT 30 - 60% of 1 rep max (more towards 60% but add weight every 2 sets.

Day 1 - Monday 9 sets each
Squat (Box) (6 reps)
Bench Press (6 reps)
Leg Press (6 reps)
Push Press (6 reps)

Day 2 - Anaerobic Threshold Training
Warm up: 5min.
Cool Down: 5 min.8
Ratio 1:1
Work Interval: 60 sec.
Rest Interval: 60 sec.
Total Time: 16-24 min.

Day 3 - Wednesday 8 Sets
Cheated Barbell Rows (6 reps)
Lying Triceps Extensions (6 reps)
Wide Grip Weighted Chins (6 reps)
Barbell Curls (6 reps)


Day 4 - Lactic Acid Tolerance Training
Warm up: 5min.
Cool Down: 5 min
Ratio 1:2
Work Interval: 30 sec.
Rest Interval: 60 sec.
Total Time: 9-12 min.

Day 5 - Friday 9 Sets each
Deadlifts (6 reps)
Incline Dumbbell Press (6 reps)
Barbell Shrugs (6 reps)
Standing Calf Raises (6 reps)

Day 6 - Aerobic Threshold Training
Warm up: 5min.
Cool Down: 5 min.
Ratio 1:1
Work Interval: 2 min.
Rest Interval: 2 min.
Total Time: 30 min.

SUNDAY OFF if done on a monday - sunday schedule.


Power Training Workout – 4 Weeks

Monday
Plyometrics and Aerobic Conditioning
Standing Broad Jump 3 SETS 6 REPS
Stair Jumps 2 SETS 6 REPS
Depth Jumps
(12-18 inches) 2 SETS 6 REPS
Reactive Jumps
(12-18 inches) 3 SETS 6 REPS
Reactive Jumps Over Bench/Box 3 SETS 6 REPS
25-30 minutes skating at 60-65% max HR
Rest Interval: 3-5 min.

Tuesday
Anaerobic Conditioning (On-Ice Sprints)
Exercise [see map below] Sets
Goal Line to Hash Marks [1] 3
Goal Line to Blue Line [2] 3
Goal Line to Red Line [3] 3
Goal Line to Far Blue Line [4] 3
Goal Line to End Goal Line [5] 3
(Starts / Stops can also be used to develop stopping and starting power during this phase)
Work:Rest Ratio 1:20


Wednesday
Weighted Power (30% of one rep max)
Barbell Squat Jumps *
4-5 SETS 4-8 REPS
Bench Press
3 SETS 4-8 REPS
Cleans
4 SETS 4-8 REPS
Push Press
4 SETS 4-8 REPS
Rest Interval: 3-5 min

Thursday
Aerobic Conditioning (On Ice)
Sprints (15 sec)
60-80% of MAX 3 SETS 8 REPS
Coasts (30 sec) 3 SETS 8 REPS
Each rep = 45 sec; 45 sec x 8 reps = 6 min per set
Rest Ratio 1:1 or 1:2 or take 3-5 min break

Friday
Dynamic (Ballistic) Power
Medicine Ball Squat Between Leg Over Head Throws
3 SETS 8 REPS
Medicine Ball Squat Between Leg Forward Throws
3 SETS 6-8 REPS
Medicine Ball Side Throws
3 SETS 6-8 REPS
Medicine Ball Squat Chest Throws
2 SETS 8 REPS
Rest Interval: 3-5 min

Saturday
Power Endurance (30% of one rep max)
Dumbbell Squat Jumps * 3 SETS
6-8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Bench Press 3SETS
8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Standing Broad Jumps 3 SETS
6-8(wk1)
12(wk2) REPS
16(wk3)
20-30(wk4)
Rest Interval: 5 min

SUNDAY OFF